The Metabolic Slowdown Thread

[lee__d]

I'll look into it for sure thank you both. I have a question though why is it I'm gaining weight at 2,400 cals? I'm way more active than before and obviously have begun to eat more but I'm still in a deficit. Could I be increasing too quick?

What is the rate of gain?

You know the possibilities:

1. water/extra food

2. underestimated maintenance

3. miscounting calories.


Although I see nothing wrong with a slow bulk at 2lb per month for you.

Idk if you're familiar with or have any desire to do 5/3/1, but I have a little template that I'm going to run once I can hit legs twice a week (just about fully recovered from my injury): https://docs.google.com/spreadsheet/...UE&usp=sharing

[joe24916]

What is the rate of gain?

You know the possibilities:

1. water/extra food

2. underestimated maintenance

3. miscounting calories.


Although I see nothing wrong with a slow bulk at 2lb per month for you.

Idk if you're familiar with or have any desire to do 5/3/1, but I have a little template that I'm going to run once I can hit legs twice a week (just about fully recovered from my injury): https://docs.google.com/spreadsheet/...UE&usp=sharing

This recently happened out of nowhere the last month but I just weighed myself today and was a little lighter mid day close to my normal can be water. My carbs are at the highest they've ever been that can be a cause? Also when I calculated my maintenance before I got my job it came to be 2,600 but when incorporating my new job it went up to 2,900. Wouldn't being more active mean a higher maintenance as opposed to lower? I am super on point with counting macros too. I weigh everything since I'm one of those who tend to over analyze/think things as you can tell lol so I always want exact measurements. I'm not familiar at all but like I said will deff take a look!

[Beornmod]

I lost a bunch of weight (50 pounds) keto, cutting calories, running. Then hit a wall in June. I was eating about 1300 cals a day, running a lot, couldn't get below 205. Started weight training mid-June; cut cardio back, started LeanGains about three weeks ago. I'm now eating 2000 cals with higher carb (100 grams) on workout days, 1800 cals, low-carb on non-workout days.

So workout days—take last Weds

2070 Cals
248 grams protein
149 grams carbs
52 grams fat

Non workout days, take last Friday:
1851 cals
207 grams protein
22 grams carbs
102 grams fat

This is my normal routine for the last three weeks.

Workout is starting strength MWF. I have done a little cardio on non-workout days, but pretty light.

Still no weight loss (a pound and a half down one week; back up the next).

What should I do?

[lee__d]

This recently happened out of nowhere the last month but I just weighed myself today and was a little lighter mid day close to my normal can be water. My carbs are at the highest they've ever been that can be a cause? Also when I calculated my maintenance before I got my job it came to be 2,600 but when incorporating my new job it went up to 2,900. Wouldn't being more active mean a higher maintenance as opposed to lower? I am super on point with counting macros too. I weigh everything since I'm one of those who tend to over analyze/think things as you can tell lol so I always want exact measurements. I'm not familiar at all but like I said will deff take a look!

Could definitely be the higher carbs. I wouldn't worry too much, just get on a solid routine and reap the benefits of more energy.

I lost a bunch of weight (50 pounds) keto, cutting calories, running. Then hit a wall in June. I was eating about 1300 cals a day, running a lot, couldn't get below 205. Started weight training mid-June; cut cardio back, started LeanGains about three weeks ago. I'm now eating 2000 cals with higher carb (100 grams) on workout days, 1800 cals, low-carb on non-workout days.

So workout days—take last Weds

2070 Cals
248 grams protein
149 grams carbs
52 grams fat

Non workout days, take last Friday:
1851 cals
207 grams protein
22 grams carbs
102 grams fat

This is my normal routine for the last three weeks.

Workout is starting strength MWF. I have done a little cardio on non-workout days, but pretty light.

Still no weight loss (a pound and a half down one week; back up the next).

What should I do?

Well i would definitely double check your calorie counting accuracy. I mean, I don't see someone stalling atg 205 eating 1300 calories (which is quite ridiculously low) You seem to have been dieting for a while, so maybe you should just take a two or three week diet break then get back into a deficit.

I also wouldn't go so low on carbs on off days. I know it's the LG thing, but I don't think it's necessary.

[Beornmod]

Could definitely be the higher carbs. I wouldn't worry too much, just get on a solid routine and reap the benefits of more energy.



Well i would definitely double check your calorie counting accuracy. I mean, I don't see someone stalling atg 205 eating 1300 calories (which is quite ridiculously low) You seem to have been dieting for a while, so maybe you should just take a two or three week diet break then get back into a deficit.

I also wouldn't go so low on carbs on off days. I know it's the LG thing, but I don't think it's necessary.

Thanks. I check *most* everything by the container, but I do rely some on myfitnesspal—maybe it's inaccurate. I'll reconsider the carb thing.

[Geminis]

MY HISTORY:

I wish this post had been around years ago

I kind of figure out some of this on my own but took a different approach.

I ate very low calories for years while working out. Mostly around 1300 cals..

I am 5'6 male and weight 203 lbs

I was not losing on 1300 cals/day with 2-3 hours of exercise 6 times a week. And yes I was counting properly measuring every food I took to the gram...

Tried, low carb, gluten free, calorie cycling, carb cycling... etc etc etc etc.

As an example in 2008 I worked out 10 months of the year and lost 2 lbs on the first week.

What happened during that time 2006-2010:
1) my T levels went down to 170ish
2) I became Hypotyroid
3) my hair was falling like crazy
4) my nails were growing so thin that they would bend
5) skin was peeling
6) could not concentrate at work
7) No endorphins after workouts making me hate the gym even more
8) my body temperature came down to 95.4 degrees
9) Depression, anxiety, more depression, more anxiety, obsessed to the point of even weighting tomato slices and buying 3 different food scales, 2 body scales.
10) saw 4 endos, 15 doctors, 6 nathuropaths, countless dieticians....
11) T3/rT3 ratio was 5 (it should be > 20)
12) every vacation I took, or ocation eating more thatn 1300 cals I would gain weight and I was not able to lose it no matter what.
13) one doctor put me on the HCG diet (500 cals/day with no exercise and HCG injections) and after 8 days told me to stop it because I was not losing (just going mad). Then she told me there was nothing she could do because she had no clue (of course the money was non refundable).

They started me on thyroid medication but that just made things worst... After some personal research I discovered that although I was having all the symphoms of hypothyroidism my problem was not that.... My thyroid was fine but it was generating a reversed form of the T3 hormone called rT3... While T3 has a half life of around 6 hours, rT3 has one of 21 days. rT3 binds to the cell receptors and blocks T3 from getting into the cells. T3 is the hormone responsible for controlling the metabolism. So you see if its being produced less and then its being blocked....

I was put on T3 medication for 6 months back then and things improved a bit (my temperature went up to 96.5 degrees) then I stopped the medication because I was not seeing improvements. To my surprise my temp remained at 96.5... so my cody had recovered a bit.

So under eating causes the metabolism to shutdown by blocking thyroid production and blocking the cells from getting the T3. T4 medication made things worst because when you give the body T4 it will convert it into more rT3... T3 medication improved my problem because the body does not have to make T3 if there is enough, consequently it does not have to make rT3.

Back in late 2011 I decided to eat more to see what happened and went on a binge for like 5 weeks. And this is what happened:
1) my T levels doubled
2) my temperature went up to 98.4 (within 2 minutes of waking up)
3) hair loss slowed down to 1/15 of the problem (so this means I did not fully recovered)
4) nails grew thicker again.
5) concentration improved quite a bit.
6) rT3 went down by a lot. (ration went up to 18)

Then last year I decided to go back to working out but got injured on my back on week 1 been on therapy since but I am doing like 95% better.

This year I was still gaining (5 lbs on 6 months) and decided to give it a shot one more time.

During this recovery period I have gained an additional 30 lbs on top of the 30+ I already had on.

On my next post I will describe my current state after 4 weeks of dieting and exercising.

[joe24916]

Not worried just curious..should I lower carbs? I don't wanna gain fast..I just wanna cut now lol

[lee__d]

Not worried just curious..should I lower carbs? I don't wanna gain fast..I just wanna cut now lol

Cut to what? lol. If you're not making weight for something, why not just slowly add mass?

[joe24916]

I'm down to slowly add mass..but when I look back to a photo I weighed 146 in it was on the 14th of last month..6 pounds in a month isn't the slowest imo lol I just lost a ton of weight too and don't want to gain it back super fast..again it's more of a what could have caused it kind of thing so I can monitor it better and gain slower I'm not trying to stay at a lite weight but not defeat all my jard work just like that either..another question..I've recently started taking 2 scoops of C4..can that stuff retain water?

[lee__d]

I'm down to slowly add mass..but when I look back to a photo I weighed 146 in it was on the 14th of last month..6 pounds in a month isn't the slowest imo lol I just lost a ton of weight too and don't want to gain it back super fast..again it's more of a what could have caused it kind of thing so I can monitor it better and gain slower I'm not trying to stay at a lite weight but not defeat all my jard work just like that either..another question..I've recently started taking 2 scoops of C4..can that stuff retain water?

I just checked the ingredients and nothing stand out to me like it would cause water retention. Even some shtty creatine is only there in the amount of 1g

[Geminis]

Hello guys,

Over the past 4 weeks I have lost 5 lbs (first week I lost 2 lbs, then 1 lb each week after that).

I just for some reason think I should be losing like 1.8 lbs/week.

I am 5"6' male 203 lbs.
Eating 1900 cals/day at around 30% fat, 35% carbs and 35% protein. but this might vary day to day, I try to eat 1/2 carbs and 1/2 protein and fat just no to keep it low.
Measure food to the gram.
Activity level: low Moderate (Physical therapy core exercises for 45 minutes + 15 minutes stretching 3 times a week + 2 days of strength training (15 minute warm-up at 160 bpm heart rate, 40 minutes weight alternating upper/lower body workouts).

Last time I was able to lose weight a long long long long time ago, I was eating 1300 cals/day, working out 4 times a week + ensuring 7000 steps on workout days and 10000 steps on non workout days and I was losing 2.8 lbs/week, so that should put me at a maintenance of 2700 calories at that activity level (back then) I was a bit stronger when I started but not by a lot.

I just charged my Bodybugg to se what it says and start counting steps again. Bodybugg did not work when I was fully crashed as I was burning 3500 according to BB and was eating 1300 with no weight loss. However it could well be a good indicator of where I am right now and to see if I am really losing slow or maybe not doing enough.

What do you guys think?

- Thanks

[joe24916]

I just checked the ingredients and nothing stand out to me like it would cause water retention. Even some shtty creatine is only there in the amount of 1g

I'm at a loss for causes then haha

[lee__d]

Hello guys,

Over the past 4 weeks I have lost 5 lbs (first week I lost 2 lbs, then 1 lb each week after that).

I just for some reason think I should be losing like 1.8 lbs/week.

I am 5"6' male 203 lbs.
Eating 1900 cals/day at around 30% fat, 35% carbs and 35% protein. but this might vary day to day, I try to eat 1/2 carbs and 1/2 protein and fat just no to keep it low.
Measure food to the gram.
Activity level: low Moderate (Physical therapy core exercises for 45 minutes + 15 minutes stretching 3 times a week + 2 days of strength training (15 minute warm-up at 160 bpm heart rate, 40 minutes weight alternating upper/lower body workouts).

Last time I was able to lose weight a long long long long time ago, I was eating 1300 cals/day, working out 4 times a week + ensuring 7000 steps on workout days and 10000 steps on non workout days and I was losing 2.8 lbs/week, so that should put me at a maintenance of 2700 calories at that activity level (back then) I was a bit stronger when I started but not by a lot.

I just charged my Bodybugg to se what it says and start counting steps again. Bodybugg did not work when I was fully crashed as I was burning 3500 according to BB and was eating 1300 with no weight loss. However it could well be a good indicator of where I am right now and to see if I am really losing slow or maybe not doing enough.

What do you guys think?

- Thanks

You're losing 1lb per week being moderately inactive, I don't see a problem. I also wouldn't be concerned with ratios of macronutrients.

[Geminis]

You're losing 1lb per week being moderately inactive, I don't see a problem.

My TDEE should be close to 3000, so I should be burning around 2 and not below 1. So that is why I wonder if I should got to maintenance for a bit.

[lee__d]

My TDEE should be close to 3000, so I should be burning around 2 and not below 1. So that is why I wonder if I should got to maintenance for a bit.

The point of jumping back to maintenance is to reset **** and reignite weight loss when it's stalled. You haven't stalled, you're still losing weight, regardless of what your maintenance SHOULD be, you're losing 1lb a week. Maybe your maintenance is a bit lower than the estimate predicted, maybe you're eating more than you think.

[joe24916]

Trainer said it can perhaps be due to more activity combined with still being in a deficit which lead to some muscle loss and an increase in bf%/weight?

[lee__d]

Trainer said it can perhaps be due to more activity combined with still being in a deficit which lead to some muscle loss and an increase in bf%/weight?

So you think you're gaining weight but losing muscle? Don't think so.

[joe24916]

So you think you're gaining weight but losing muscle? Don't think so.

Nah hence the qustion mark. I was questioning what they said but wasn't agreeing. I'm gonna figure this out 1 way o another ha.

[joe24916]

Now this is getting a little out of hand I gained 6 pounds since Tuesday and I haven't changed anything! I ate even less the past few days just because I haven't had time to shop..I'm 10 pounds up and have never gained this much this fast not even after huge cheats wth.

[xtremefatloss]

Good informations! Thnks

[LPanda]

Just a question

Does bumping up 50 cals or 100 calls even matter? Would that even make any significant difference?

I'm never SPOT on with my macros, I'm always 100-150 over or a 50 under and have never seen any negative or positive effect...

[unleashthelion]

How much has my metabolism slowed?

I am 6'0, 27, 190lbs at 16% BF. I have lost 12.6lbs over the last 50 days (~900 calories a day) while eating ~1900 calories a day and walking 7+ miles a day, lifting 5+ times a week, and boxing a couple times a week.

How much lower is my TDEE than what you would expect from a never-fat/non-dieting person with similar stats?

[lee__d]

Now this is getting a little out of hand I gained 6 pounds since Tuesday and I haven't changed anything! I ate even less the past few days just because I haven't had time to shop..I'm 10 pounds up and have never gained this much this fast not even after huge cheats wth.

Scale broke or craziness with water for some reason.

Just a question

Does bumping up 50 cals or 100 calls even matter? Would that even make any significant difference?

I'm never SPOT on with my macros, I'm always 100-150 over or a 50 under and have never seen any negative or positive effect...

likely not, which is why I've been moving toward recommended just jumping up to an estimated maintenance for the avg dieter who's been dieting for a while, rather than slowly reverse dieting. I'd rather see a reverse from someone who just finished prepping (and even then, probably faster than 100 calories a week) and ppl transitioning into a bulk (since their metabolism isn't likely to have adapted tooo much if they weren't on a crazy cut).

How much has my metabolism slowed?

I am 6'0, 27, 190lbs at 16% BF. I have lost 12.6lbs over the last 50 days (~900 calories a day) while eating ~1900 calories a day and walking 7+ miles a day, lifting 5+ times a week, and boxing a couple times a week.

How much lower is my TDEE than what you would expect from a never-fat/non-dieting person with similar stats?

Almost 2lb per week is pretty much the upper 'safe' limit of fat loss for a guy your weight. This would roughly put your maintenance around 2.8k calories, which doesn't seem like an outlier from someone with your stats. Maintenance varies so much individually though.

[joe24916]

[QUOTE=lee__d;1109721023]Scale broke or craziness with water for some reason.

Not the scale because I tried others as well. Even my home scale said. I typically know what's going to cause me to gain water especially to this extend and I haven;t had anything of the sort. Can stress really play that much into this? My family was hit with some bad news on Tuesday and I've been pretty stressed since. ANother reason why I haven't been keeping up with my caloric requirement.

[lee__d]

[QUOTE=joe24916;1109745563]

Scale broke or craziness with water for some reason.

Not the scale because I tried others as well. Even my home scale said. I typically know what's going to cause me to gain water especially to this extend and I haven;t had anything of the sort. Can stress really play that much into this? My family was hit with some bad news on Tuesday and I've been pretty stressed since. ANother reason why I haven't been keeping up with my caloric requirement.

It surely can be contributing. Maybe stay off the scale until things calm down and you get into your normal mindset.

[unleashthelion]

"This would roughly put your maintenance around 2.8k calories, which doesn't seem like an outlier from someone with your stats"

Really? Even with my activity level? I roughly eat my RMR and I would think my activity level plus TEF/NEAT has to add up to a number much higher than my 900 calorie deficit.

[JetG]

According to this thread I am 100% screwed as I have been cutting for almost 7 months now and im cutting on <1800 cals now :x

[lee__d]

"This would roughly put your maintenance around 2.8k calories, which doesn't seem like an outlier from someone with your stats"

Really? Even with my activity level? I roughly eat my RMR and I would think my activity level plus TEF/NEAT has to add up to a number much higher than my 900 calorie deficit.

That's what the numbers seem to suggest. You are active, but the numbers aren't lying. U sure u on 1900 cals every day? Individual tdee's don't surprise me anymore lol and some inaccurate counting would make for a higher tdee.

According to this thread I am 100% screwed as I have been cutting for almost 7 months now and im cutting on <1800 cals now :x

How so?

[JetG]

That's what the numbers seem to suggest. You are active, but the numbers aren't lying. U sure u on 1900 cals every day? Individual tdee's don't surprise me anymore lol and some inaccurate counting would make for a higher tdee.



How so?

Just an assumption because I have taken my calories extremely low at some points as well. I am assuming that after 7 months of lifting 4 times a week + 3 days cardio at such low calories are the reason why with the same routine I am not losing as fast - still losing weight but not as much as people assume I would lose while being that active and eating that "little".

With a 3 times per week activity factor (less than the case) my maintenance is 2300 but I cant see myself eating that much and not gaining weight.

[lee__d]

Just an assumption because I have taken my calories extremely low at some points as well. I am assuming that after 7 months of lifting 4 times a week + 3 days cardio at such low calories are the reason why with the same routine I am not losing as fast - still losing weight but not as much as people assume I would lose while being that active and eating that "little".

With a 3 times per week activity factor (less than the case) my maintenance is 2300 but I cant see myself eating that much and not gaining weight.

This thread is to offer help to those who are 'doing it all correctly', yet not seeing results. It's a last ditch effort to break through a plateau. If you aren't having any issues, then you have nothing to worry about.

This is the reason I put the following into the OP:

Please note: Most dieters will not be suffering from metabolic slowdown. The most common cause of weight loss stalling is inaccurate calorie counting (or inaccurate estimations of one's maintenance, thus leading to a small or non existent caloric deficit). Please do not use this thread as an excuse. Make sure you're counting is accurate. The information here is great for everyone, but using metabolic slowdown as the sole reason of one's stalled weight loss is likely to be a last resort.